Weight Loss after Pregnancy

The elation a new mom feels soon after giving birth to a beautiful baby eventually and inevitably gives way to the despair she might feel when she looks in the mirror. Pregnancy, for many women, is a period of joy and delight; however, the downside can be experiencing excess body weight after birth. Often, a new mom is discouraged because she is not back in her pre-pregnancy clothes the day she brings her new baby home from the hospital. Unfortunately, this is just not realistic.

The average weight gain for a woman during her pregnancy is between 25-35 pounds. During and immediately following the birth, a new mom can expect to shed about 13 of those pounds. That leaves anywhere from 12-22 pounds of extra weight to lose. This can be a source of great frustration for her.

Weight loss after pregnancy is possible, but it requires some realism, patience, and a lot of work. It is reasonable to assume that it may take a new mom about 8 months to a year to get back into fighting form. This is losing a sensible 1-2 pounds per week. It would be wise to not lose any more weight than that, because it could be unhealthy. Losing the baby weight can take longer, because every body is different, so dont get discouraged if you are losing weight at a slower rate than other new moms you know.

Here are a few tips for getting rid of the excess weight after pregnancy:

• Dont diet for the first three months postpartum. Start out by just eating a well-balanced diet and moving your body. Once your menstrual cycle normalizes, you can follow a sensible weight-loss program if you feel that you need to.
• Start out slow with exercise. If you didnt exercise during your pregnancy, dont jump into a vigorous routine right away. Your body is still healing, and it needs time to adjust to the new movements. Start by taking walks around the block with your baby. Walking is an excellent (and low-impact) way to get your body primed for more vigorous exercise at a later date when your body can handle it.
• Eat several small, healthy meals a day. This keeps your energy up, especially if you are breastfeeding, as well as keeps your metabolism primed.
• Store healthy and fresh foods in your kitchen. Try to avoid highly processed and fatty foods. In other words, back away from the chips and dips! Eating plenty of fruits and veggies, whole grains, and low-fat dairy products will not only help you lose weight, but it will also stick with you longer.
• Be patient. Though it might seem like other new moms are able to lose their postpartum weight right away, keep in mind that every womans body is different. If you eat right and exercise regularly, the weight will come off!
• Most importantly, seek advice from your doctor before changing your diet or starting any new exercise program!

The postpartum period for a new mom is rough on many levels. You are exhausted, excited, and exasperated. Concentrate on your new baby, but dont neglect yourself. Weight loss after pregnancy is possible if you eat healthy foods, get sufficient exercise, and take a few moments for yourself when you can. Dont give up hope, you can do it!

Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of calorie content of different foods.

http://www.weightlossforall.com/eating-during-pregnancy-x.htm

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Weight Loss Motivation - Weight Loss Is All In The Mind!

Ever wondered why people fail at weight loss? Why people fall off the wagon as they say? Its not because they seriously can't do it or that the exercise program was to difficult its all down to one thing and that's motivation.

A major component within your body to assist in losing weight is your mind and what you are thinking. Your mind believe it or not controls your actions whether it be "saying no to that extra helping of ice cream" or "making you believe you can't achieve". This is what puts a sudden stop to most peoples weight loss plans.

Actions you carry out can change the way you think about things but most importantly have your mind thinking what you want it to think while keeping you motivated to carry on. When losing weight the biggest motivational kick is witnessing the results staring back at you in the mirror and the feeling of achievement at the way you have changed your body.

But when you stare in the mirror and don't see the results you expected staring back at you it is enough to have you throwing in the towel. So what can you do to avoid this and keep you motivated?

Setting realistic goals is a huge way of keeping you motivated. If you look at it realistically and aim to lose weight slowly and surely you will stay ahead of the game. Nobody can lose weight overnight and as soon as you set an unrealistic target that you can never achieve that is when you are most likely going to throw in that towel.

So look at your lifestyle and your fitness levels and aim for realistic targets every month and this will keep you fulfilled. Whether it be 1 pound a week or 4 pounds a week make sure it's a goal you can achieve with hard work.

Keep a diary!

Diaries are full of motivational kicks and I'm sure if you have read through success stories on the internet or in books they will make you feel excited at what you can achieve. So why not go one better and keep a diary of your success story! Keep food diaries and exercise diaries and even photographs along the way. At any time when you feel disappointed with your results refer back to your diary and what you have achieved so far and I guarantee that feeling of excitement will return at what you can really get out of your body.

Diaries are essential packed full of results and previous goals in which you have achieved while allowing you to look at what you once were and what you have grown into today.

It's a fact though that a lack of motivation in anything not just weight loss can destroy any chance of you reaching your goals. By incorporating two little techniques into your routine it not only maximises the odds of you achieving but also reminds you not to forget what you have already achieved and how far you have come.

Most importantly keeping you effectively one step ahead of your mind.

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A Weight Loss Success Formula: 12 Quick Tips

Follow these twelve simple tips to kickstart (or reinvigorate) your weight loss program.

1. Write down your weight loss goals. Make sure each goal is realistic, and that you have included a time line. Break down larger long-term goals into monthly or weekly goals so you can stay on track without feeling overwhelmed. Its important to commit these goals to paper, so write them down and display your goals where you will see them each day.

2. Each time you reach a goal, reward yourself with a treat. For best results, this treat shouldnt be any kind of food. Reward your new healthy lifestyle with a 30-minute massage, a new exercise video anything that celebrates you and your success without sabotaging it.

3. Drink lots of water. Stay hydrated by drinking -ounce of pure (bottled or filtered) water for every pound of body weight. That means, if you weigh 150 pounds, you need to be drinking 75 ounces of water each day or between 9 and 10 8-ounce glasses.

Drink a glass of water immediately upon waking. And, throughout the day, everytime you feel your energy levels start to dip, drink another glass. Pure bottled or filtered water can really give your mood a boost.

4. Eat a nutritious breakfast. Start your day off right with a nutritious meal, and include some form of protein. For maximum energy and concentration throughout the day, include complex carbohydrates, such as natural whole-grain cereal or bread, as well as a low-fat protein, such as skim milk, cottage cheese, or low-fat yogurt.

5. Get in the habit of exercising every day. Your daily exercise regimen doesnt have to be strenuous. It just needs to be consistent. And there are lots of ways to avoid boredom and to get excited by your daily exercise routine. Try walking or jogging outside instead of on the treadmill. Or listen to a motivational book-on-tape or mp3 as you work out.

6. Eat for health. Think about food in terms of bang for your buck. Opt for nutrition-dense foods.

7. Eat for energy. Whenever you overeat, you rob your body of energy. Think of food as fuel. Keep an energy journal in which you log the way your body and mind respond to different food choices.

8. Help your mind and spirit to accept and welcome your new body image with behavior modification techniques. A subliminal or non-subliminal audiotape or CD, for example, can help you envision yourself as a fit, lean, healthy person who loves to exercise.

9. Subscribe to a healthy-living or fitness magazine. These magazines feature low-calorie, nutrient-rich recipes as well as inspiring weight-loss success stories.

10. Stop eating after dinner.

11. Join a support group. This can be a group of family members or neighbors all committed to improving their health - or a simple online weight loss community. Talking about our daily challenges and victories is highly motivating.

12. Track and record your weight loss efforts, in detail. You can do this on a hand-written chart, a simple computer spreadsheet, or in a journal or computer program designed for this purpose. Track your food intake, water intake, and exercise for the day. And make sure to weigh-in at the same time each week, so that you can track your weight loss results, too.

Jamie Jefferson is a frequent contributor to Momscape.com, where you can find diet reviews and special promotional coupons on the most popular weight loss programs.